Little longer EMOM to finish out our week. The goal should be to finish the work per round in about :30-:45 each round. For the Low/High KB Farmer Walk, one KB will be in the front rack, while the other is in the farmer carry position. As stated above, switch KB positions at the 50’ mark.
Barbell warmup – With an empty bar, perform 5 reps of: Good Mornings, Back Squats, Kang Squats, RDLs, Sumo Stance RDLs, Sumo Deadlifts
S/S/S:
Sumo Deadlift
5X5
Increase weight ea set
Video courtesy of The Barbell Brigade.
Our Pull movement this cycle will be the Sumo Deadlift. Goal here is once the legs are in place, and you have a grip on the bar, drive the hips down into position. Once you feel the most tension in the hips, begin the lift.
WOD:
5 Rounds for Time:
15 Am. Kettlebell Swings (55/35)
30 Double Unders
Video courtesy of Train FTW.
In all honesty, if someone is VERY efficient in both movements, I could see this one being done in 5 minutes. That said, don’t turn the KB Swings into an ugly mess just to go faster. Stay in good positions throughout the movement. And be smooth on the dubs.
Pic courtesy of UPS. The Combat PT Tent will be closed in observation of Juneteenth. But, got a WOD you can do outside of the Tent.
Warmup:
3 Rounds:
200M jog
6 twisting push ups
6 Sit Ups
6 jumping squats
6 Kip Swings
WOD:
“Barbara”
5 Rounds For Time:
20 Pull-Ups
30 Push-Ups
40 Sit-Ups
50 Air Squats
*3 minutes Rest between Rounds
Compare to 20230508
Video courtesy of CrossFit HQ.
With the Combat PT Ten closed, wanted to give a Benchmark WOD that can be done on the pull up bars at the track on base. The goal is to get through a movement as close to unbroken as you can. If you have to break up reps, best idea is to do a “descending/cascading” rep scheme so the volume decreases as you go through (ex: during the set of 30 push-ups, you do 12, take a quick break, do 8, take a quick break, do 6, take a quick break, then finish he last 4). Aim to finish the whole thing in 45 min or less. If you need to scale the reps to do this, scale accordingly.
Scaling Options:
Pull Ups -> Banded Strict Pull Ups -> Buddha Pull Ups -> Ring Rows
Barbell warmup – With an empty bar and hands in Clean Grip, perform 3 reps of: dip/shrug, dip/shrug/high elbows, high hang Power Clean, Hang Power Clean, Hang Squat Clean, Squat Clean from mid-shin, Press, Push Press, Push Jerk, Split Jerk
S/S/S:
Clean + Jerk Complex (Clean + Hang Clean + Jerk
2@60%
2@65%
1@70%
Set Starts Every 3 Min
%s Based on 29May 1RM
Video courtesy of The Strength Agenda.
Keeping with some good basics for our Clean & Jerk Complex this cycle. Each rep will consist of 1 Clean, holding onto the bar and then bringing it to the hang position, and doing another Clean, then finishing off with a (preferably Split) Jerk. The hang will hang force you to get the hips fully involved on moving that bar up high enough for you to drop under.
WOD:
For Time:
400M Run
21 Toe2Bar
21 Burpee Box Jump Overs (24”/20”)
400M Run
15 Toe2Bar
15 Burpee Box Jump Overs
400M Run
9 Toe2Bar
9 Burpee Box Jump Overs
Video courtesy of CrossFit HQ.
Today will get you pretty lit up by the end. Keep a steady run pace and then attack the reps on the T2B and Burpee Box Jump Overs.
Super Squat Hip Sequence – See video below, courtesy of Mobility WOD
WOD:
24 Min AMRAP:
5 Dual DB Bench Press (50/35)
10 Dual DB Bent Over Row (2-sec pause at top) (50/35)
20 Wall Balls (20/14)
Video courtesy of Functional Bodybuilding.
Little bit of a full-body pump session for the day. Keep the DB Bench reps smooth and then keep the core good and braced for the DB Rows. Make sure you squeeze as you hold that 2-second pause at the top of each rep (when the DBs are closest to the body).
Super Squat Hip Sequence – See video below, courtesy of Mobility WOD
Barbell warmup – With an empty bar, perform 5 reps of: Good mornings, Back Squats, Reverse Lunge (per leg). Put barbell in rack, grab a plate for foot elevation and warmup on Back Rack Front Foot elevated Split Squat
S/S/S:
Back-Rack Front Foot Elevated Split Squat
5X5 Per side
Increase weight ea set
Video courtesy of Training Think Tank.
Our Squat variation this cycle is a going to give us some good unilateral practice and hit some areas of the leg we don’t normally get to hit. Make sure your foot is firmly laces on the plate (or plates) before dropping into the Split Squat. Don’t let your torso bend forward excessively in this movement.
WOD:
For Time:
35/25 Cal Echo Bike
100M Run
25/18 Cal Echo Bike
100M Run
20/15 Cal Echo Bike
100M Run
15/10 Cal Echo Bike
100M Run
10/7 Cal Echo Bike
100m Run
Time Cap: 18 Min
Best advice I can give; keep your cadence number on the Echo Bike no lower than 60, and attack the 100M sprints. Other than that, buckle in and know this one is gonna get fun real fast!
-5 Deadlifts (Start at 50% of 1RM – add weight ea round)
-10 Hollow Rocks
Rest 5 Min prior to WOD
Video courtesy of CrossFit HQ.
The first part of today is meant to fire up the mid-line and posterior chain prior to today’s WOD. Weight jumps are up to the athlete. Feeling strong? Make a little bigger jump each round. Back not feeling it? Make small jumps or stay at the same for all 5 rounds.
WOD:
15 Min AMRAP:
2-4-6-8, etc..
Toe2Bar
KB Sumo Deadlift High Pull (75/55)
Video courtesy of Train FTW.
Grip, shoulders, abs, and low back. All of those will be pretty toasty by the end of this WOD. That said, make an effort to keep a steady pace going from rep to rep.
Changing things up with our Strict Press by using Dumbbells this cycle. I’m a big supporter of DB lifting as it allows you to see which side is stronger and allows you to work the weaker side to help it catch up. With these standing DB press, set your legs and core like you would a barbell Strict Press. Keep the palms facing in throughout the lift. This will allow a more stable position for your elbows and will move through the shoulder’s natural path.
WOD:
27-21-15-9*:
Burpee Over DB
Single Arm DB OH Reverse Lunge (per arm) (50/35)
*5 Shuttle Runs after each round of OH lunge
1 Shuttle Run equals 25′ down/25′ back
Time Cap: 20 Min
Video courtesy of OPEX Fitness.
Not gonna lie, the lungs should be pretty taxed by the end of this one. Use the same standards on the burpee over DB as we used in this year’s Open. For the DB OH rev lunge, aim to get all reps on one side done unbroken.
Barbell warmup – With an empty bar and hands in Clean Grip, perform 3 reps of: dip/shrug, dip/shrug/high elbows, high hang muscle clean, Hang Power Clean, Power Clean from mid-shin, press, push press, push jerk
WOD:
5 Rounds:
400M Run
7 Clean & Jerks (135/95)
50 Double Unders
Time Cap – 30 Min
Video courtesy of CrossFit Mayhem.
The make-or-break piece for this WOD is going to be how efficiently you can cycle the Clean & Jerks. We know for the run and Dubs, steady rhythm will be key. But, can you keep good form and cycle the barbell work?
Scaling Options:
Run -> 500M Row
Bar weight -> 115/80 -> 95/65 -> as needed (ELITE: 165/115)
10 PVC Drop Snatches – see video below, courtesy of Catalyst Athletics.
On Rig – Perform 5 reps of: Scap Pull ups, Beat Swings, Kip Swings, Strict Pull ups or Ring Rows, Kipping Pull Ups or Ring Rows
Barbell warmup – With an empty barbell and hands in Snatch grip, perform 3 reps of: dip/shrug, dip/shrug/high elbows, high hang muscle snatch, Behind the neck push jerk, OHS, Snatch Balance, Hang Squat Snatch, Squat Snatch from mid-shin
S/S/S:
Snatch + Hang Snatch + OHS
2@60%
2@65%
1@70%
Set Starts Every 3 Min
%s Based on 29May 1RM
Video courtesy of The Strength Agenda.
Our Snatch Complex this cycle will focus on quick drops to the receive position for snatch and stability in that catch position. On the first Snatch, get tall with the pull and then a split second later get under the bar FAST! Once you stand up with the weight overhead, bring the bar back to the hips, set your posture and drop into the hang position, then really use those hips to get that bar moving up. Just like in the first snatch, get under that bar FAST! Once you stand with the bar overhead, stay tight in the core and keep the arms solidly locked out, and get one more Overhead Squat.
WOD:
“Tabata Something Else”
Complete 32 intervals of 20 seconds of work followed by 10 seconds of rest:
The first 8 intervals are Pull Ups
The second 8 intervals are Push Ups
The third 8 intervals are Sit Ups
The last 8 intervals are Air Squats
There is no rest between exercises
Score = Total Reps
Compare to 20200914
A classic CrossFit bodyweight WOD. The good news: You only work for 20 seconds at a time! The bad news: There are a LOT of sets, so while I want you to push yourself each round, don’t try to sprint out of the gate in the first round or so. Otherwise, the later rounds will be very low reps. Your goal should be to hit the same number of reps each round for a given movement. So, say I hit 15 pull ups on my first round of pull ups, my goal should be to meet or better that number every round. Also, keep a running total in your head as the WOD goes on. That way, you’ll know your score at the end.
Scaling Options:
Pull Ups -> Strict Banded Pull Ups-> Buddha Pull Ups -> Ring Rows (ELITE: Chest2Bar)
Push Ups -> Off a bench (ELITE: HSPUs)
Sit Ups -> Feet anchored (ELITE: GHD)
Air Squats -> To depth
Cool Down:
Scorpion Hold – 1 Min per side (feel it in the pec)
Joint Strike CrossFit 